Foodie Snacks at 100 Calories or Less

I can always make a long story longer, but the short of it is I don’t eat the way I used to.

That means I read food product labels; I don’t eat as much processed food; I cook from scratch even more than I used to; I log my food with an online app; and I eat ‘normal’ portion sizes. Most of the time, anyway.

Today’s post is about snacking. I still snack because I need to. Snacking is “doctor’s orders” and a strong suggestion from a dietician I see regularly.

You all know how much I like to cook, how much I like to try new flavors, and how much I enjoy experimenting with new recipes. My doctor isn’t into counting calories as much as making sure I stay with the necessary nutrients and portion size. Man, have I learned a lot about portion size.

This list is a sampling of my favorite snacks that are 100 calories or fewer. You can find such help all over the internet by doing searches. I use MyFitnessPal.

It’s Almost Apple Pie Sprinkle a dash of cinnamon on 1 cup unsweetened applesauce.

Miniature Tostada On a small corn tortilla, spread ¼ cup nonfat refried beans. Top it with shredded lettuce, diced tomato, and a sprinkle of shredded low fat cheese.

Mediterranean Tomato Dice a medium tomato and top it with 2 tablespoons feta cheese.

Oh-So-Sweet-Potato This is not a sugary sweet potato; it’s sweet because of the lack of sugar. You’d be surprised how quickly you can get used to not eating sugar on food. Just bake a small sweet potato and sprinkle salt or cinnamon on it. If you want to, microwave it in a potato bag. Here’s an easy pattern for making your own bag. They come out great this way and it’s so quick.

Carrots With Hummus This is the old veggie dip idea but with protein instead of fat. Crunch on 9 or 10 2-inch carrot sticks dipped in hummus. Bonus points if you make your own hummus. Hey, it’s easy.

Santa Fe Black Beans Combine ¼ cup drained and rinsed black beans, ¼ teaspoon salt, and 1 tablespoon nonfat Greek yogurt. It’s a hearty snack with protein that won’t quit.

Greek Watermelon Can you tell I enjoy the flavors of the Mediterranean? This one combines watermelon (1 cup) and 2 tablespoons feta cheese. Those seemingly incompatible flavors do work. (And I really like feta cheese.)

Turkey Tartine A fancy name for a foodie snack that’s a tasty open faced sandwich. Spread 1 teaspoon mustard on a slice of toasted whole grain bread and lay on 2 slices of deli turkey.

Carrot ‘Salad’ Mix two grated carrots with 1 tablespoon raisins, 1 teaspoon raw sunflower seeds, and 2 teaspoons balsamic vinegar.

Black Bean Salad This one’s not only lean, it has protein and fiber. Mix ¼ cup drained and rinsed black beans, 1 small chopped tomato, ¼ cup chopped green bell pepper, and a pinch of chili powder.

Spiced Cottage Cheese Mix ¾ cup nonfat cottage cheese with a pinch of chili powder and a pinch of curry powder. A garnish of chopped scallions is nice.

Strawberry and Spinach Salad Mixing savory and sweet reminds me of those cooking shows on the food networks. So be a pro and mix 1 cup baby spinach with ½ cup sliced strawberries. Drizzle on 1 tablespoon balsamic vinegar.

Cottage Cheese With Melon For a twist on cottage cheese with fruit, combine ¾ cup diced cantaloupe with ¼ cup nonfat cottage cheese. If you’re craving sweetness, drizzle a little raw honey over it.

My tastes run to the spicy and savory so this baker’s dozen sampling reflects that. You know me: get creative in the kitchen. Life’s too short to eat boring food.

Eat hardy!

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Sweet Tooth Foodie

Not too long ago, a friend and I had a conversation about the amount of sugar added to food. This happened right after I’d read an article about the hidden sugars in foods we eat every day. She’d been interested in making changes just like I was.

I’ve wanted to be a food snob; really I have. But I can’t be one. I’ve had a history of eating junk, and sugar was a big culprit in my formerly decadent diet. I still crave it at times.

But there’s something annoying about a former food addict trying to tell people how they should eat. That said, here’s my take on sugar and why I’ll pass on something of interest you may want to take to heart. (Literally)

Besides, it’s my blog and I can.

Facts are facts. Below is some information about recommended sugar intake and a list of 56 ways–count ’em–in which sugar can be listed on an ingredients label.

So how much should your sugar intake be? Several health organizations, including the American Heart Association, suggest that added sugar should be limited to no more than six to seven percent of your total calories. This does not include naturally occurring sugars found in fruits (fructose) and dairy products (lactose). The chart below lists the maximum recommended daily sugar intake based on various calorie levels.

Maximum Sugar Intake
Daily Calorie Intake              Grams of Sugar         Teaspoons
1,200                                                  21                               5
1,500                                                  26                               6
1,800                                                  31                               7
2,100                                                  36                               9
2,400                                                  42                               10
2,700                                                  47                                12

And here’s that list of the ways sugar shows up on an ingredients label. This list had me flabbergasted.

Look how many say syrup! What do you think of when you hear the word “syrup?” Yep, sticky and sweet. Ethyl maltol sounds like something you’d put in your gas tank.burlap bag of sugar

Agave nectar
Barley malt
Beet sugar
Blackstrap molasses
Brown rice syrup
Brown sugar
Butter sugar
Cane juice crystals
Cane juice
Cane sugar
Coconut sugar
Caster sugar
Carob syrup
Corn sweetener
Corn syrup
Corn syrup solids
Crystalline fructose
Date sugar
Demara sugar
Dextran
Diastatic malt
Diatase
Ethyl maltol
Evaporated cane juice
Fructose
Fruit juice concentrate
Galactose
Glucose
Golden sugar
Golden syrup
High fructose corn syrup
Honey
Invert sugar
Lactose
Malt syrup
Maltodextrin
Maltose
Maple syrup
Molasses syrup
Muscovado sugar
Organic raw sugar
Oat syrup
Panela
Panocha
Confectioner’s sugar
Rice bran syrup
Rice syrup
Sorghum
Sorghum syrup
Sucrose
Sugar
Syrup
Treacle
Tapioca syrup
Turbinado sugar
Yellow sugar

As I said, I’m by no means perfect when it comes to my diet. After all, I’ve posted recipes on this blog for cookies I really like. And I’m not a doctor, a scientist or a dietitian. But I’ve made drastic changes in what and how much I put in my mouth. The reasons are many, but I began looking at food labels a few years ago and decided then some changes had to be made.

For instance, a couple years ago, I did an experiment with eliminating sugar and artificial sweeteners from my diet. After two weeks (I fell off the wagon), I noticed the pain from arthritis in my thumbs was gone. As soon as I started eating sugar again, the pain came back. I’m limiting sugar and artificial sweeteners now and for the last couple months, that pain has disappeared again.

What a relief. I can only imagine the other forms of inflammation in my body that are slowly going away or being reduced as a result of the decision.

Now if I want the flavor of an apple or an orange, I don’t drink it. I eat an apple or an orange. Nothing added and there’s the benefit of getting fiber.

I wish I’d made these changes sooner in life. Some of what I’m learning about food–especially sugar–is just common sense. But in my case, common sense wasn’t so common. I have to say I really didn’t care much either.

Now I do care.

That’s why this Foodie post is about eliminating as much sugar as possible from one’s diet. Even if I don’t personally know you who are reading this, I know you can benefit from the information.

Of course, knowledge is power only if you apply it.

Foodie Friday will still feature the occasional recipe that uses sugar. I am NOT a food snob and I love to cook and bake. But there will probably be more recipes for ‘stuff’ that doesn’t include it.

Good eating to you. And here’s to your health.